Timex Zone Trainer HRM User Manual

							
©2007 Timex Corpora tion.TIMEX is a registered trademark of  Timex
Corpora tion.INDIGLO is a registered trademark of Indiglo Corpora tion in the
US and other countries. HEART ZONES is a trademark of Sally Edwards.
W235 NA 685-095000
English page 1
Français page 45
Español página 89
Português página 131    
						

							
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Overview  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . 1
W atch Buttons  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . 3
Display Icons  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . 3
Resources  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . . 4
Print Resources  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . 4
W eb Resources  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . 4
Determining  Your Optimal Heart Rate Zone  . . . . . . . . . . . . . . . . . . . . . . .5
Digital Heart Rate Monitor  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Before  You Begin  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . 6
T o Use  Your Digital Heart Rate Monitor  . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Digital Heart Rate Monitor Notes &  Tips . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Time of Day  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . 9
T o Set or  Adjust the  Time,Date ,and  Audibles  . . . . . . . . . . . . . . . . . . . . . . 9
T o Switch  Time Zones  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . 12
Time of Day Notes &  Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . 12
Time of Day Example  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . 13
Chrono  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . 14
Chrono  Terminology  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . 14
T o Oper ate the Chrono  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . 15
Chrono Mode  Tips & Tricks  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 16
Chrono Mode Example  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . 17
Timer  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . . . 18
T o Set the  Timer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . 18
T o Oper ate the  Timer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . 19
Timer Mode Notes &  Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . 19
Timer Mode Example  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . 20
Recover  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . 21
About Recovery Heart Rate  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 
						

							
O
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!
With your purchase of the  Timex®Digital Heart Rate Monitor you have
hired a new personal tr ainer. Your Digital Heart Rate Monitor offers you the
ability to tr ack,store ,and analyze key indicators of your personal fitness
level.
Y ou will find your Digital Heart Rate Monitor to be a user -friendly fitness
tool. But,like any new device ,you should take the time to familiarize
yourself with its components to optimize its usefulness .
So ,check out the features and functions of your Digital Heart Rate Monitor
to develop a basic understanding of this fitness tool. But most of all,enjoy
your new partner on the road to increased fitness!
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Recent fitness findings indicate that anyone can get fit and stay fit wi\
thout
being overzealous .It can be as simple as:
Exercising 3 to 4 times per week.
Exercising for 30 to 45 minutes during each exercise session.
Exercising at the appropriate heart r ate.
Note: Always consult your physician before beginning any exercise
progr am.
T
o Manually Determine a Recovery Heart Rate  . . . . . . . . . . . . . . . . . . . .22
Review  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . 23
T o Review  Activity Data  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . 24
Review Mode Notes &  Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
HRM Setup  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . 25
T o Set a  Target Heart Rate Zone  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Preset  Target Heart Rate Zones  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Manual  Target Heart Rate Zone  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
T o Set Other Heart Rate Statistical Data  . . . . . . . . . . . . . . . . . . . . . . . . .28
Digital Heart Rate Monitor Notes &  Tips . . . . . . . . . . . . . . . . . . . . . . . . . 29
Alarm  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . . 30
T o Set the  Alarm . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . 30
Alarm Mode Notes &  Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 31
Care & Maintenance  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . 32
Digital Heart Rate Monitor  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 32
Battery  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . . . 32
Digital Heart Rate Sensor Battery  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
W atch Battery Replacement  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
INDIGLO® Night-Light  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . 34
W ater Resistance  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . 34
W atch  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . . . 34
Digital Heart Rate Monitor  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
W arranty & Service  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . 35
Service  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .\
 . . . . . . . . . . . . . . . 37
Declaration of Conformity  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
1 
						

							
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NOTE: The specific use for these buttons varies by mode .Refer to each
mode for more information on how to use the  Watch buttons .
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X Y
ou will see the hollow heart icon as the  Watch searches for a signal
from the Digital Heart Rate Sensor .
Y Y
ou will see the heart icon fill once the  Watch has located a signal
from the Digital Heart Rate Sensor .This icon will continue to flash as
long as the  Watch continually receives a signal from the Digital Heart
Rate Sensor .
wYou will see the stopwatch icon to indicate that the  Watch is timing
your activity in Chrono Mode .
3
Heart r
ate represents the effects of exercise on all parts of the body .
Selecting the appropriate heart r ate zone conditions the heart,lungs,and
muscles to perform at optimal levels to get and keep your body in shape .
Once set, your Digital Heart Rate Monitor can automatically show you
when you are in the exercise zone you choose and signal you when you
are not. It can help keep your body exercising at an intensity level that can
help you achieve your desired fitness objectives without over - or under-
exercising .
2
W ARNING:
This is not a medical device and is not recommended for use by
persons with serious heart conditions .
Interference with the r adio signal,poor contact between your skin and the
Digital Heart Rate Sensor ,or other factors may prevent accur ate
tr ansmission of heart r ate data.START/SPLIT
STOP/SET/RESET
HEART RA TE
MODE
INDIGLO®
night-light   
						

							
Visit www .timex.com/fitness/ for fitness and training tips using
Timex ®
Heart Rate Monitors .
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There are five basic heart r ate target zones.Simply select a percent of
maximum (%MAX) heart r ate that matches your zone and the fitness goal
you want to achieve during a particular exercise .
Before you can set your target zone ,you first need to determine your
maximum heart r ate. You can use many methods to estimate your
maximum heart r ate.The booklet  Heart Zones
®Tools F or Success included
in your Personal Heart Rate Monitor packaging (U .S.customers only)
provides excellent procedures and  Timex recommends you use one of
these methodologies .
5
H
Y
ou will see the hourglass icon to indicate that the  Watch is timing
your activity in  Timer Mode.
b Y
ou will see the alarm clock icon to indicate you have set the
alarm to alert you at a designated time .
N Y
ou will see the melody icon to indicate that you have set the
hourly chime to sound every hour on the hour .
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Pr int R esour ces
In addition to this manual, your Digital Heart Rate Monitor includes these
valuable resources:
Fitness Sensors User Guide: Complete information for set-up,
oper ation, and maintenance of your Digital Heart Rate Sensor .
Heart Zones® Tools for Success (U .S.customers only):
Information to use your Digital Heart Rate Monitor in conjunction with
the Heart Zones ®
Tr aining System fitness progr am,meant to help you to
increase the strength and endur ance of your heart.
Web R esour ces
The Timex ®
W ebsites offer beneficial information to help you optimize your
Digital Heart Rate Monitor .
Register your product at www.timex.com .
Visit www .timex.com/hrm/ for more information on  Timex®
Heart
Rate Monitors ,including product features .
4
ZONE% MAXGoalBenefit
150% to 60%Light exerciseMaintain a healthy heart and get fit
260% to 70%W eight managementLose weight and burn fat
370% to 80%Aerobic base buildingIncrease stamina and aerobic
endur ance
480% to 90%Optimal conditioningSustain excellent fitness condition
590% to
100%Elite athletic tr ainingAchieve superb athletic condition 
						

							
3.Press MODE until your desired mode appears . You can
view heart r ate information in  Time of Day,Chrono ,or
Timer Modes .
4. While standing at least six feet (two meters) away from
other heart r ate monitors or other sources of r adio or
electrical interference ,press the HEART RA TE button on
your  Watch. The hollow heart r ate icon will appear on
the display indicating the  Watch is searching for a signal from the
Sensor .When the  Watch begins receiving a signal, the outlined heart
becomes solid and begins pulsing .
5. Begin your activity .
NOTE: The Watch automatically records your heart r ate and other
statistical data about your activity (available in Review Mode) only i\
f
you oper ate Chrono Mode during your activity .
6. If the  Watch is set to alert you when you go above or below your
chosen target heart r ate zone press and hold
HEART RATE button to
turn the audible alert off .Otherwise it will continue beeping until you
return to your target zone .When you are turning the audible alert off ,
you will see the message HOLD  ALERT OFF.Continue pressing HEART
RA TE button until you see the message  ALERT OFF.Conversely ,when
you are turning the audible alert on, you will see the message HOLD
ALERT ON .Continue pressing HEART RA TE button until you see the
message  A
UDIBLEALERT ON .
7. When you have finished your activity in Chrono Mode ,press
ST OP/SET/RESET to stop recording data for the activity .
7
However
,if you cannot use any of the procedures described in  Heart
Zones® Tools for Success (U.S.customers only), you might consider using
an age-based method.
Begin with the number 220 and then subtr act your age. For instance ,a 35
year old would begin with 220 and subtr act 35 (her age),which gives an
estimated maximum heart r ate of 185.Once you know your maximum
heart r ate,you can set the zones described in the table on the previous
page .
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Once you have determined your fitness goal and maximum heart r ate,
Timex recommends you input this information into the HRM SETUP Mode .
This will allow you to tailor your Digital Heart Rate Monitor to your
personal par ameters. For information on HRM Setup Mode ,refer to pages
25 to 30.
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For more detailed information on the use and care of your Digital Heart
Rate Monitor ,refer to the  Fitness Sensor User Guide that shipped with
your product.
1. Wet the Digital Heart Rate Sensor pads .
2. Center the Sensor on your chest with the  Timex®
logo facing up and
out and fasten it firmly ,just below your sternum.
6  
						

							
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Your  Watch can act as an ordinary timepiece ,displaying the time ,date ,and
day for two different time zones using a 12- or 24-hour format. Note that
you must independently set the time of day for each time zone .
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s1. Press MODE until  Time of Day Mode appears ,showing the current time .
2. Press and hold ST OP/SET/RESET until the words HOLD  TO SET briefly
appear on the display followed by SET  TIME with the number 1 flashing
in the lower right corner .
3. PRESS ST ART/SPLIT (+) or HEART RA TE (-) to toggle between the
primary (T1) and secondary (T2) time zones .
4. Press MODE (NEXT) to begin setting the time for the chosen time zone .
The time will appear on the display with the hour value flashing .
9
8.
Press MODE until you see Review Mode .This Mode includes heart r ate
and other statistical data about your workout. See pages 23 to 25 for
more information about Review Mode .
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The  Watch and the Digital Heart Rate Sensor need to be within three feet
(one meter) of each other to function properly .If the  Watch is not receiving
heart r ate information, you may receive the message NO HRM D ATA on the
W atch display . Try the following:
Shorten the distance between the  Watch and the Digital Heart Rate
Sensor .
Adjust the position of the Digital Heart Rate Sensor and elastic chest
strap.
Make sure the Digital Heart Rate Sensor pads are wet.
Check the battery in the Digital Heart Rate Sensor and replace it if
necessary .
Move away from other heart r ate monitors or other sources of r adio or
electrical interference .
8

ST ART/SPLIT
Press to peak at or switch time zones or increase or toggle the setting item. STOP/SET/RESET 
Press to start or complete
the setting process
.
HEART RA TE
Press to decrease or
toggle the setting item or
switch display views .
MODE
Press to move to the next mode ,digit, or setting
option or group .
INDIGLO®
night-light
Press to light the  Watch.  
						

							
NOTE:To quickly change the value being set, press and hold START/SPLIT
(+) or HEART Rate (-).
11
5.
Make the desired adjustment as indicated in the table on the next two
pages .
6. Press MODE (NEXT) to move to the next setting option.
7. Press and hold ST OP/SET/RESET (DONE) to save your changes and exit
the setting process .
F or this  Watch, you can make the  Time of Day adjustments described in
the tables that appear on this page and the next page .
10
Setting GroupAdjustment
HourPress ST ART/SPLIT (+) to increase the hour value or 
HEART RA TE (-) to decrease the hour value .
MinutePress START/SPLIT (+) to increase the minute value or 
HEART RA TE (-) to decrease the minute value .
SecondPress START/SPLIT (+) or HEART RA TE (-) to reset the
seconds to zero .
Day of WeekPress ST ART/SPLIT (+) to move forward through the days of
the week or HEART RA TE (-) to move backward through the
days of the week.
MonthPress ST ART/SPLIT (+) to move forward through the months
or HEART RA TE (-) to move backward through the months .
Setting GroupAdjustment
DatePress START/SPLIT (+) to increase the date value or 
HEART RA TE (-) to decrease the date value .
12- or 24-hour
FormatPress START/SPLIT (+) or HEART RA TE (-) to toggle between
the 12- and 24-hour formats .In the 12-hour format the  AM
and PM time indicators will also appear above the seconds
on the time display .
Appearance of
the Month and
DayPress START/SPLIT (+) or HEART RA TE (-) to toggle between
the appear ance options for the month and the day .The
options include Month Day (MM-DD) or Day Month
(DD .MM). For example ,March 15 can appear as 3-15 (MM-
DD) or 15.03 (DD .MM).
Hourly Chime
Press START/SPLIT or HEART RA TE to toggle between
turning the chime on and turning the chime off .When you
turn the chime on, you will see the chime icon and the
W atch will emit a beep every hour on the hour .
Button Beep
Press START/SPLIT or HEART RA TE to toggle between
turning the button beep on and turning the button beep
off .When you turn the button beep on, your Watch will
emit a beep every time you press a button other than the
INDIGLO ®
button. 
						

							
With the chronograph or timer running along with the Digital Heart
Rate Sensor ,you can change the  Time of Day Mode display by pressing
HEART RA TE.Choose from:
1)  Time of Day with Day/Month/Date;
2)  Zone  Trainer bar/Heart Rate;
3)  Zone  Trainer bar/Lap or Split  Time;
4)  Heart Rate/Lap or Split  Time;
5) Lap or Split  Time/Heart Rate; or
6)  Heart Rate only .
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The  Watch can tr ack two time zones (T1 and  T2).To look at the second
zone in  Time of Day Mode ,press ST ART/SPLIT .T1 or  T2 will flash in the
lower right corner indicating the alternate time zone . You can switch from
T1 to  T2 or  T2 to T1 by using these steps:
1. Press and hold ST ART/SPLIT until HOLD FOR  T1 or HOLD FOR T2
appears .
2. Continue to hold until the time switches and the  Watch beeps .
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Y ou can return to  Time of Day Mode from any other mode on the
W atch by pressing MODE until the time of day appears .
The Watch does not automatically adjust for Daylight Savings  Time.
When switching between Standard  Time and Daylight Savings Time,
you must manually adjust the hour value .
The Watch automatically moves from F ebruary 28 to March 1.To
accommodate a leap year ,you must manually set the date value to
F ebruary 29. The Watch will then automatically move from F ebruary 29
to March 1.
At any time during the setting process ,you can save your changes and
return to the main time display by pressing ST OP/SET/RESET.
While setting the  Watch, if you do not press any buttons on the  Watch
for a period of 2 to 3 minutes ,the  Watch will automatically save
whatever changes you have made and will exit the setting process .
12
Assume that you live in San F rancisco and work with a client in Singapore .
Like all busy people ,it is imper ative you keep tr ack of time,so you set  T1
to your local time .But it is also important to have a quick reminder of your
client’ s time ,so you set  T2 to Singapore time .With both time zones
available ,you can quickly check your client’ s time or even switch your
W atch to display  T2 when you travel to Singapore . 
						

							
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o1. Press MODE until CHRONO appears .
2. Press and hold ST OP/SET/RESET to clear any Chrono data.
3. Press ST OP/SET/RESET to choose between Lap or Split time format
display . You cannot select a display format if the chronogr aph is
running or is not reset.
4. Press ST ART/SPLIT to begin timing .The stopwatch icon ( w)
) will appear
on the display .
5. Press ST ART/SPLIT again to take a lap or split. The Watch will display
the lap or split number ,time aver age heart r ate (for the lap or split) if
the data from Digital Heart Rate Sensor is being received.
6. Press MODE to immediately display new lap or split information OR
wait for a few seconds and the  Watch will automatically begin to
display data for a new lap or split.
7. Press ST OP/SET/RESET to stop timing when you want to take a break
or you reach the end of your activity .
NOTE: The recovery heart r ate timer will begin automatically (for 1 or
2 minutes ,as user set) after pressing ST OP/SET/RESET if the Watch is
receiving data from the Digital Heart Rate Sensor . For more information
about recovery heart r ate,see pages 21 and 22.
8. Press ST ART/SPLIT to continue timing OR press and hold
ST OP/SET/RESET to clear the chronogr aph display and set it back to
zero .
15C CH
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Chrono Mode oper ates as the main workout data center for your  Watch. It
can record elapsed time for up to 100 hours .It can also recall information
for up to 30 laps .
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Chronograph: The chronograph records timed segments for the
dur ation of your activity .
Lap:Lap time records individual segments of your activity .
Split:Split time records the total elapsed time since the beginning of
your current activity .
Taking a lap or split: When you take a lap or split, the chrono-graph
records one time and automatically begins timing a new one .
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ST ART/SPLIT
Press to begin timing, take a lap or split, or
continue timing after a pause. STOP/SET/RESET 
Press to clear chrono
data,
choose between lap
or split display format, or
pause or stop the chrono .
HEART RA TE
Press to switch display
views .
MODE
Press to move to the next mode ,or immediately
display a new lap or split. INDIGLO®
night-light
Press to light the  Watch.